The ketogenic diet belongs to the category of the low car.When observed for the functioning of the body, ketones obtained from fat resulting from the liver are used.Other diet names are a ketone or a low car.
There are certain products with a high level of carbohydrate content.If you eat them, the process of generating glucose and insulin begins in the body.Glucose is a universal source of energy that is easier to use.Insulin is necessary for the spread of glucose through the body with the help of the circulatory system.Because the body receives glucose energy, fat is deposited in extreme cases.
If you reduce carbohydrate intake, the ketosis process begins.The condition of ketosis occurs with a reduction in the amount of food consumed.The liver begins to produce ketones from free fatty acids that come from fat stores.
Ketones are substances that play an important role in the body's metabolism.The essence of the diet is not to reduce the calorie content of the diet, but to reduce the consumption of carbohydrates.
Requirements for a ketone diet
Subject to power mode, the amount of carbohydrates should be less than 15 g per day.As sources of carbohydrates, choose vegetables, nuts and dairy products.
From the diet it is necessary to exclude:
- flour and pasta, cereals;
- Tuberculosis plants - potatoes, IAMS;
- legumes;
- fruits except avocado and carambol;
- carbonated and alcoholic beverages;
- beverages containing caffeine;
- All products containing sugar.
The following products are eligible to use:
- All types of meat, fish, eggs;
- leafy vegetables (spinach, curly cabbage);
- vegetable crops;
- mushrooms;
- sausages;
- high fat dairy products;
- Sugar substitutes.
Recommendations to reach ketosis
Limit the amount of carbohydrates to 35-50 g per day.
Reduce the number of proteins consumed.1.4-1.7 g.
Fat is the main source of energy in a diet.Don't worry about their consumption.
Drink more liquids (up to 4 liters per day).
Turn off snacks to prevent a sharp increase in insulin.
Increasing physical activity.Enough 20-30 minutes of hours a day.
Variants of ket-diet
There are 3 main types.
Standard or classic
Used by most people.When using it, food in food should be predominant and carbohydrates are last.Such a diet is suitable for people with low levels of physical activity.
Purpose
Before training and after it, you can consume fast carbohydrates (sugar, ice cream, white bread, soda with sugar, alcohol and fast food).During the other days you should stick to the classic version of the diet.
Cyclic
This diet option is suitable for bodybuilding.The essence of the diet is to alternate periods with low and high carbohydrates in the diet.Several times a week, glycogen stocks are filled by reducing fat in foods and increasing proteins.
The diet is also suitable for people leading an active lifestyle with intense mental and physical activity.
Ket-dietary menu
Breakfast
Coffee (without caffeine) with the addition of butter or coconut oil (1 tbsp), 3 boiled or fried eggs with zucchini and spinach (optional).
Dinner
½ avocado with grated solid varieties, chicken meat, fish or lamb, 2 tablespoons L. L.Olive oil.
Afternoon breakfast
Celery or avocado, nuts.
Dinner
Salmon, chicken or beef prepared in fat, lard or ghee.Low carbohydrate vegetables (cabbage, tsukini, spinach), seasoned with olive or coconut oil.
Contraindications to a ketogenic diet
You can't follow a diet:
- women during pregnancy and lactation;
- patients with diabetes and people with high blood cholesterol;
- suffering from gastrointestinal diseases, heart and kidneys;
- There are problems with the work of the thyroid gland;
- Patients with porphir.
The benefits of a ketogenic diet
With the help of a diet you can lose weight, increase the level of energy, improve your physical and mental state.
Ketones contribute to an increase in mental results.
The low -car diet will be useful for patients with epilepsy, high cholesterol and blood pressure.
Reducing the amount of carbohydrates reduces the inflammatory processes of the skin, helps to cope with acne.
Disadvantages of a low carbon diet
A strong odor of acetone from the mouth and sweat glands.This is due to the acceleration of fat metabolism and is the norm.The concentration and strength of the odor depend on the amount of subcutaneous fat.
Painful cold -like condition.Migraines, irritability attacks, nausea, insomnia and even convulsions can occur.In the latter case, the use of electrolytes helps.
Constipation due to lack of fiber and magnesium in the diet.
The possible occurrence of ketoacidosis with a variety of diabetes dependent on insulin.
Repetitive
If there are no health problems but I want to lose even more, re -monitoring the diet is possible in a month.The second time its duration can be extended to 2 weeks.
When you add 1 week each time, the total duration of the diet can be stretched for 2 months.You cannot follow a diet for more than two months.